Compare to Mon 17/10
10mins working on rings
OR
muscle up skill
3 rounds
5-10-15-20m shuttle
5 burpees
10 ball slams (20/15)
200m air bike
Rest 2mins
*4 points of contact behind line on shuttle
** ball slams are 1 bounce only or the rep doesn’t count
3 rounds of the Burgener Warm Up (2 pvc, 1 empty bar)
*Between each round do 10 pvc prone pass throughs and 10m duck walk
7 rounds
5 strict pull ups
10 push ups
Run 100m
*14min cap
7mins
30 KB swings (24/16)
15 push ups
Rest 3mins
7mins
30 wall balls (9/6)
15 pull ups
Rest 3mins
7mins
30 burpees
15 cal air bike
16mins
15 box jumps (60/50)
12 T2B
Run 200m
21-15-9
Power clean (60/40)
Burpee to 30cm target
15-20mins stretching
10mins on progressing your strict or kipping pull ups
OR
10mins on developing butterfly or butterfly c2b pull ups
(1 + 2 + 3)
3 rounds
Run 400m
15 thrusters (42.5/30)
Toes to Bar
EMOM for 6mins complete a small number of T2B or the skill level you’re at
California Club
8 deadlifts (140/90)
40 weighted abmat sit ups (20/15lb)
80 double unders
20 C2B pull ups
80 wall balls (9/6)
20 C2B pull ups
80 double unders
40 abmat sit ups
8 deadlifts (140/90)
*20min time cap
Scaling Options:
110/70, 70/50kg deads
15/10lb sit ups
2:1 single skips
Strict pull ups
6/4kg wall balls
Minimise the time the bar is on the front rack
21-15-9
Thrusters, 95# / 65#
Pull-ups
Rx = 42.5/30kg
